Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Rice
  5. Compare
  6. Rice vs. Chia seeds

Rice vs. Chia seeds — In-Depth Nutrition Comparison

Compare

Differences between rice and chia seeds

  • Rice contains less fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 136% higher.
  • Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of rice is 60.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Seeds, chia seeds, dried.

Infographic

Rice vs Chia seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -93.8%
Contains more MagnesiumMagnesium +2691.7%
Contains more CalciumCalcium +6210%
Contains more PotassiumPotassium +1062.9%
Contains more IronIron +543.3%
Contains more CopperCopper +1239.1%
Contains more ZincZinc +834.7%
Contains more PhosphorusPhosphorus +1900%
Contains more ManganeseManganese +476.9%
Contains more SeleniumSelenium +636%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +18.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +280.4%
Contains more Vitamin B2Vitamin B2 +1207.7%
Contains more Vitamin B3Vitamin B3 +498.2%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Chia seeds DV% diff.
Polyunsaturated fat 0.076g 23.665g 157%
Fiber 0.4g 34.4g 136%
Phosphorus 43mg 860mg 117%
Manganese 0.472mg 2.723mg 98%
Copper 0.069mg 0.924mg 95%
Selenium 7.5µg 55.2µg 87%
Iron 1.2mg 7.72mg 82%
Magnesium 12mg 335mg 77%
Calcium 10mg 631mg 62%
Fats 0.28g 30.74g 47%
Vitamin B3 1.476mg 8.83mg 46%
Vitamin B1 0.163mg 0.62mg 38%
Zinc 0.49mg 4.58mg 37%
Protein 2.69g 16.54g 28%
Calories 130kcal 486kcal 18%
Saturated fat 0.077g 3.33g 15%
Vitamin B2 0.013mg 0.17mg 12%
Potassium 35mg 407mg 11%
Vitamin B5 0.39mg 8%
Vitamin B6 0.093mg 7%
Monounsaturated fat 0.088g 2.309g 6%
Carbs 28.17g 42.12g 5%
Vitamin E 0.04mg 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Folate 58µg 49µg 2%
Sodium 1mg 16mg 1%
Net carbs 27.77g 7.72g N/A
Sugar 0.05g N/A
Trans fat 0.14g N/A
Choline 2.1mg 0%
Tryptophan 0.031mg 0.436mg 0%
Threonine 0.096mg 0.709mg 0%
Isoleucine 0.116mg 0.801mg 0%
Leucine 0.222mg 1.371mg 0%
Lysine 0.097mg 0.97mg 0%
Methionine 0.063mg 0.588mg 0%
Phenylalanine 0.144mg 1.016mg 0%
Valine 0.164mg 0.95mg 0%
Histidine 0.063mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1080%
Contains more ProteinProtein +514.9%
Contains more FatsFats +10878.6%
Contains more CarbsCarbs +49.5%
Contains more OtherOther +1042.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +2523.9%
Contains more Poly. FatPolyunsaturated fat +31038.2%

People also compare

Rice
Rice vs Brown rice
Brown rice
Rice
Rice vs Corn raw
Corn raw
Rice
Rice vs Wheat
Wheat
Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.